Inline Skating Training Lafayette CO

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American School of Kung Fu
(720) 890-0942
1361 Forest Park Cir Ste 105
Lafayette, CO
Front Range Center For A
(303) 665-3582
400 W South Boulder Rd
Lafayette, CO
Curves Lafayette CO
489 U.S. Highway 287, Ste. 202
Lafayette, CO
Programs & Services
Aerobics, Body Sculpting, Cardio Equipment, Cardio Equipment, Circuit Training, Group Exercise Studio, Gym Classes, Gym Equipment, Gym Sports, Silver Sneakers, Zumba

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Serendipity Spa
(720) 635-6421
2931 Shoshone Trl
Lafayette, CO
Fit N Tan For Women
(303) 665-8444
550 W South Boulder Rd
Lafayette, CO
Lafayette Recreation Center
(303) 665-0469
111 W Baseline Rd
Lafayette, CO
Y McA of Boulder Valley
(303) 664-5455
2800 Dagny Way
Lafayette, CO
Curves For Women
(303) 665-4447
489 Us Highway 287
Lafayette, CO
Curves Lafayette
489 U.S. Highway 287
Lafayette, CO
Rathbun Karate
(720) 890-0942
1361 Forest Park Cir
Lafayette, CO
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Interval Training for Inline Skaters

By Barry Publow

A practice session of the Toronto Inline Skating Club

Jade Pauley leads the way at a Toronto Inline Skating Club practice, followed by Scott Pauley, Jesse Pauley, Morgan Williams and Herb Gayle.

Photo: Peter Doucet, Speed Skate World

Competing in a marathon is a lot like competing in a 10K. The pace changes often with periods of relaxed skating punctuated by hard surges as skaters chase breakaways or go on fliers of their own.

To be successful under these conditions, you need three things: endurance, acceleration, and the ability to recover.

Endurance will get you to the finish line; acceleration will allow you to keep up with surges in the pack; and the ability to recover will allow you to get the rest you need between surges.

One of the best tools for developing these skills is interval training.

Here are two interval workouts especially designed to prepare skaters for marathons:

Workout No. 1

  • warm up: 5 minutes at a constant pace, then 5 minutes progressing to race pace in the final minute.
  • 4 reps of 5 minutes at 80-85 percent effort with 3 minutes active recovery (very slow skating) between each.
  • rest - 8 minutes
  • 2 fartleks (variable speed interval) of 10 minutes each with 2-3 minutes rest.
  • rest - 3 minutes
  • 5 100m sprints with 90 seconds rest between them
  • cooldown: 10 minutes

Workout No. 2

  • warm up: 5 minutes at a constant pace, then 5 minutes progressing to race pace in the final minute.
  • 2 minutes on at 90 perent effort, followed immediately by 1 minut...

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